10 Tips for Protecting Your Eyes

I am constantly amazed by the links between how we live and every aspect of our health. While it's no surprise that your diet and levels of exercise can affect the health of your heart, it probably comes as a shock to learn those factors can also affect the health of your eyes.

In fact, many of the same things that lead to common chronic conditions like diabetes, atherosclerosis and even dementia also play a role in the health of your eyes.

That's why I've come up with the 10-point Eye Health Plan. I'm no eye care expert, but I am a healthy lifestyle expert. Here's what I recommend for protecting your eyes:

1.Quit smoking. If you smoke, you're much more likely to develop age-related macular degeneration, or AMD, than nonsmokers. AMD is the most common cause of blindness in those over 65. And while there are some ways to slow its progression, there is no cure.

2.Wear sunglasses and a wide-brimmed hat when you're in the sun. These two simple steps can reduce your exposure to eye-damaging UV rays up to 18-fold! And, if you wear contacts, ask your eye care specialist about contact lenses with UV protection.

3.Watch your weight. What's weight got to do with your eyes? A lot. Being overweight is a major risk factor for developing Type 2 diabetes. And diabetic retinopathy is the leading cause of blindness in those under 65. Not only that, but the Nurses' Health Study from Harvard Medical School found women with a body mass index of 30 or more (considered obese) were 36 percent more likely to develop cataracts, possibly because of some relation to high blood glucose levels.

4.Take fish oil supplements daily, or eat fish two or three times a week. There's some evidence that the omega-3 fatty acids found in fish and other foods may reduce your risk of AMD. Conversely, limit the amount of vegetable oil in your diet; there's some evidence it can increase your risk.

5.Eat three or more servings of fruit a day. In one study, women who did this reduced their risk of AMD by 36 percent compared to those who ate less than 1.5 servings.

6.Eat your spinach. What Popeye didn't know was that spinach is a rich source of lutein and zeaxanthin, powerful antioxidants that can reduce the risk of certain eye diseases, like AMD. Other good sources include any kind of leafy green vegetable such as collards and kale, as well as eggs and orange-colored fruits.

7.See your eye care professional for a full vision examination at least once every two years. Go more often if you have diabetes or any other eye-related condition.

8.Get a 30-minute walk in every day. There's some evidence that regular exercise can reduce the intraocular pressure in people with glaucoma. In one study, glaucoma patients who walked briskly four times per week for 40 minutes lowered the pressure within their eyes enough so they could stop taking their glaucoma medication.

9.Change your eye makeup every three to six months. That means new mascara, liner and powder. The makeup becomes contaminated with bacteria from your lashes and lids and can infect your eye.

10.Don't fall asleep in your daily-wear contact lenses. In fact, don't ever wear them longer than they're designed to be worn. If you want contacts that you can wear overnight, talk to your eye care professional about whether they are appropriate for you.

by Pamela M. Peeke, MD, MPH

healthywomen.org

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Posted in: WOMEN HEALTH

Dr. Oz's Top 5 Anti-Aging Tips

They say it happens to the best of us, and now it has happened to me: I just turned 40. I rocked my 30s and fully expect my 40s to be even more productive, exciting and fun. And, why wouldn’t they be? I’m more confident, experienced and fulfilled than ever before. So, all-in-all, I plan on embracing my 40s.

There is one little wrinkle in my plan, however. OK, make that a few wrinkles. You see, those fine lines around my eyes aren't looking so fine any more and parts of body are feeling less springy and a bit droopier. (After an energetic ascent up Mount Kilimanjaro last year, the descent was so hard on my knees I practically hobbled down.)

What's a newly anointed 40-year-old to do? I decided it's time to start caring for myself in ways better suited to a woman of my "advanced" years so I asked an expert for advice. Who did I ask? Much like my hike up the African mountain, I went straight to the top: Dr. Mehmet Oz. Here are his top anti-aging tips he shared with me.

Dr. Oz's Top 5 Anti-Aging Tips:

1.Aching knees? Grab the mini plunger you have stored under your sink to suction the stress out of the knee. It can also be used on your arms and back. Follow up with Biofreeze cream, which soothes muscle tensions.

2.Metabolism slowing down? Keep a KIND Bar on hand to hold you over between meals. This prevents overeating when you do enjoy a meal. Additionally, chewing sugar-free gum deters from mindless eating. Gum burns calories just because you are chewing.

3.Painful intercourse? There are three easy solutions to cure vaginal dryness, which is often the culprit of discomfort during sex. Estrogen cream, which can be used once a week, lubricates the vagina and restores the moisture and elasticity that is often lost after age 40. Extra-virgin olive oil, used on the skin between the vagina and anus (called the perineum), masks dryness that causes tears and burning. Water-based lubricant, which can be used inside the vagina during intercourse, makes for a more pleasurable experience for both partners and does not cause infection.

4.Wrinkles? Pay close attention to the ingredients in products to make sure that they are legitimate. The two most important ingredients are peptides, which smooth wrinkles and build collagen over time, and retinol, especially the slow-release form, which also reduces wrinkles without causing irritation or inflammation.

5.Sagging skin? Tighten up by doing weight training two times per week. Squats can tighten the thighs and buttocks, which are problem areas for most women.

Want more anti-aging tips from Dr. Oz? On this coming Monday's (Monday, November 8th) episode of The Dr. Oz Show, Dr. Oz delves into the world of women over 40, revealing his "Over 40 Survival Kit." He'll be discussing everything from anti-aging concerns to sex solutions so tune-in or set your DVR – I know I will!

by Gwynn Cassidy

healthywomen.org

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Posted in: BEAUTY

5 DIY Facial Masks Good Enough to Eat

Just because you're on a budget doesn’t mean you can't treat yourself to spa-status facials. Veg out by yourself or invite the girls over, and mix up these masks from ingredients you already have on hand!

For smaller pores and tighter skin: What better way to get rid of that leftover holiday eggnog than to pamper yourself with it?! Teen Vogue featured this eggnog-based facial mask as an effortless skin-saving treatment. It tightens, hydrates, cleanses and removes dead skin in just 10 minutes. Simply mix the ingredients together, apply, let sit for alloted time and rinse!

Ingredients:

1/2 packet of oatmeal

3/4 cup of Egg Nog

1/2 tsp of Flax Seed Oil

A couple of dashes of clove powder

To Calm Oily Skin: Not a big fan of breakfast? Put all those unused ingredients to good use with Marie Claire's Breakfast Mask. The oatmeal and egg yolk fight oily skin, while the honey and olive oil moisturize. Mix ingredients together, apply and leave on for 15 to 20 minutes. Rinse with lukewarm water, dry and follow with your usual moisturizer.

Ingredients:

1 egg yolk

1 tbsp honey

1 tbsp olive oil

½ cup oatmeal

To treat breakouts: This simple recipe for a Baking Soda & Orange Juice Mask featured on BeautyBets.com contains only two common kitchen ingredients! While the baking soda exfoliates the skin and fights breakouts, the orange juice tightens pores and brightens your complexion. Combine the ingredients and apply a thin layer to your face and neck. Let sit for 20 minutes (make sure you don't move your face during this time—movement will cause the mask to flake). Rinse, dry and apply moisturizer!

Ingredients:

1 tbsp pure orange juice

1 tbsp baking soda

For Dry Skin: Apparently food.com doesn’t just have recipes for delicious meals! Cook up their moisturizing Cucumber Avocado Facial Cooling Mask if you have dry skin. To make, combine all ingredients in a blender until they've reached a pasty consistency. Apply in circular upward motions to your face and neck, and let sit for 30 minutes. Rinse with warm water followed by cold water.

Ingredients:

1/2 cup chopped cucumber

1/2 cup chopped avocado

1 egg white

2 teaspoons powdered milk

To Brighten Skin: Not only does Whole Living's DIY Skin-Brightening Mask leave you with a healthy glow, but it also fights hyperpigmentation (good-bye sunspots!) by stimulating circulation and exfoliating the skin. Blend ingredients in a food processer until you reach a smooth consistency. Apply and leave on for 10 minutes. Rinse with cool water, dry and apply your usual moisturizer.

Note: The tingly sensation you'll get from this mask is due to the alpha-hydroxy acids and papain (an enzyme that breaks up dead skin cells) present in unripe papaya. If you have sensitive skin, use ripe papaya instead, which contains less papain.

Ingredients:

1/2 cup unripe papaya, diced

1 teaspoon plain yogurt

1 teaspoon honey

Have you made any of these masks at home? Do you have any DIY facial mask recipes? Share them below!

by: Kristina Kawas

healthywomen.org

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Posted in: BEAUTY

GREAT OLD FASHIONED CHICKEN AND DUMPLINGS

GREAT OLD FASHIONED CHICKEN AND DUMPLINGS

one cut up chicken

salt

black pepper

butter

plain flour

ice water

You will need a rolling pin and a floured surface.

Broth:

Wash and place the cut up chicken in Dutch Oven with pleanty of water to boil. Add salt to boiling chicken (to taste), black pepper and a stick of butter. Make sure there is enough water in pot to create ample broth for dumplings.

When chicken is tender and well done, remove from bone. Remove bones from broth leaving chicken meat in broth; turn onto simmer while you prepare dumplings.

Dumplings:

2 1/2 cups plain flour

1 teaspoon salt mixed into flour

Ice water (stir enough into flour mixture to make a stiff dough)

Place on the floured surface and knead, making sure the dough is stiff. Roll out with floured rolling pin until very thin, about 1/8 inch. It make take some elbow grease, but the results are well worth it!

Cut into 1 inch strips and let it dry for a few minutes. It should be partially covered with flour.

Meanwhile, turn up the chicken and broth; slowly drop the long dumplings into the boiling broth. As they cook they will become somewhat stiff; that's what you want.

When enough dumplings have been added to broth, (you may not need them all) and don't add too many because they have to boil and cook.

It's ok if some flour drops into pot with dumplings. The temperature should not be any higher than medium and as dumplings cook it will need to be turned down more. Place lid on pot and cook until dumplings began to change and become somewhat translucent. You will know when they are done because they will thicken.

Stir and enjoy...Practice and you will be in great demand at get togethers. This was taught to me by my now deceased Mother-in-law who was an excellent cook.

Enjoy!

Submitted by: Jewel

by:cooks.com

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Posted in: The Best Foods

CHICKEN CHOW MEIN

CHICKEN CHOW MEIN

1/4 c. vegetable oil

1 tsp. salt

1/4 tsp. pepper

2 c. sliced Chinese cabbage

3 c. thinly sliced celery

1 (1 lb.) can bean sprouts, drained

1 (4 oz.) can water chestnuts, sliced

2 tsp. sugar

2 c. chicken broth or water

2 1/2 tbsp. cornstarch

1/4 c. cold water

1/4 c. soy sauce

2 c. sliced cooked chicken, cut in slivers

Chow mein noodles

Heat oil, salt and pepper in deep skillet. Add cabbage, celery, bean sprouts, water chestnuts, and sugar. Stir in chicken broth; cook about 10 minutes. Blend cornstarch, water and soy sauce. Add to vegetable mixture and stir until mixture thickens. Add chicken. Heat through. Serve over hot chow mein noodles. Yield: 4-6 servings.

For Chicken Chop Suey serve on cooked white rice.

by:cooks.com

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VOODOO CHICKEN SALAD

VOODOO CHICKEN SALAD

Voodoo Dressing:

2 tablespoons Dijon mustard

2 tablespoons freshly squeezed lime juice

2 tablespoons chili paste

1 tablespoon crushed red pepper

1/3 cup real mayonnaise

3/4 cup sesame or extra virgin olive oil

1/2 cup white wine vinegar

1/4 cup soy sauce

3/4 cups sugar

2 tablespoons garlic, peeled

2 tablespoons ginger, peeled

Chicken Salad:

2 halved, grilled chicken breasts, cubed, skin removed

2 tablespoons Feta cheese (optional)

salt and pepper, to taste

paprika

This spicy dish delivers the tastes of sweet, sour, hot, and salty to the table for a refreshingly different Summertime salad.

Place all ingredients into the bowl of a blender or food processor and process until smooth. Serve over cubed just-grilled chicken breast which has been arranged over crisp lettuce sprinkled with crumbled Feta cheese.

Dress up the dish with halved cherry tomatoes or vine-ripened tomato wedges. Sprinkle with paprika for a color accent.

Submitted by: CM

by:cooks.com

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Posted in: The Best Foods

PEPPERONI BREAD

PEPPERONI BREAD

1 loaf frozen bread dough, thawed

1/4 tsp. oregano

1/4 tsp. Lawry's seasoned salt

1/2 tsp. parsley flakes

1/4 tsp. garlic powder

3 tbsp. butter, melted

1 (3 1/2 oz.) pkg. thin sliced Hormel pepperoni

2 c. grated Provolone cheese

Roll dough to 9 x 12 inch size on greased cookie sheet. Combine dry ingredients with melted butter. Brush on dough (save some for top). Arrange pepperoni on top and cover with cheese. Roll like jelly roll, tightly to cook like French bread. Brush with remaining butter. Bake at 350 degrees for 20 minutes. Cool for 15 minutes and slice.

by:cooks.com

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Posted in: The Best Foods

BREADED BEEF CUTLETS

BREADED BEEF CUTLETS

1 lb. beef cutlets (thinly sliced)

4 eggs

5 tbsp. Romano cheese

1/8 tsp. salt

1 1/4 c. corn oil

pinch of black pepper

1/8 tsp. garlic powder

1/2 tsp. parsley flakes

2 1/4 c. plain bread crumbs

In medium bowl, beat eggs, cheese, parsley, salt, garlic powder and black pepper together. Coat beef cutlets with this egg mixture. Then take cutlets out of egg mixture and bread with plain bread crumbs. In 8 inch skillet, heat 1/4 cup corn oil until very hot. (Use additional corn oil when necessary.) Fry breaded cutlets until golden brown or bake at 375 degrees until golden brown.

by:cooks.com

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Posted in: The Best Foods

Foods Rich in Antioxidants for Healthy Aging

Although magazine covers and "miracle" cosmetics packages all proclaim the anti-aging secrets they contain, as long as we wake up each morning, getting older is an unstoppable fact.

Perhaps a better and more attainable goal than "anti-aging" is "healthy aging"—giving our bodies and spirits what they need to reduce the risks of physical or mental decline as our 30s become our 40s, then into our 50s, 60s, and so on.

Instead of dreaming about turning back the clock, you can help keep your body strong by equipping it with the biological equivalent of fresh batteries. "Why do you have to fight against aging if you have healthy aging?" asks Barbara Shukitt-Hale, PhD, a research psychologist and behavioral neuroscientist at the USDA Human Nutrition Research Center on Aging at Tufts University in Boston. That's not just a theoretical question, no matter what your current age.

Reducing risk, one bite at a time

Oxidative stress is the cumulative, day-to-day assault our cells endure. The longer we live, the more oxidative stress our bodies experience. Dr. Shukitt-Hale and her colleagues have studied several foods that appear to repair the toll this stress takes and even protect against further damage. The foods studied also increase the number of brain cells we have and improve their functioning.

We can use such help. "As we age, our bodies are less able to deal with the oxidative stress we encounter," Dr. Shukitt-Hale says. We also become more sensitive to inflammatory responses in our central nervous systems.

While some foods have been shown to support greater health, energy and mental strength in aging bodies, the biological mechanisms that produce those results aren't fully understood yet. Many researchers believe the beneficial effects are created by the variety of nutritional components in real food, working in combination.

That means you should look in the produce aisles, not the drug aisles, to find what you need. "Very few disease processes or healthy outcomes are attained through taking vitamin supplements," says Martha Clare Morris, ScD, director of the Center of Nutrition and Aging at Rush University Medical Center, Chicago. She cites bone loss and vitamin B12 deficiency as among the few conditions that current research shows can be improved with supplements.

By contrast, when vitamins and other compounds are obtained by eating certain foods, there are big benefits. "We think eating fresh fruit or vegetables, even frozen, is better than taking supplements, because supplements don't have all the compounds," Dr. Shukitt-Hale says. In her research lab, "we've broken down foods into families of compounds, and the individual families aren't as effective" as when they function together.

Age-defying foods

You know that fruits, vegetables, whole grains and such are good for you, but some foods have been shown to be stand-outs for lowering problems linked to aging. You may want to include more of these on your shopping list:

"Brainberries": That's the nickname Dr. Shukitt-Hale and coauthor James A. Joseph, PhD, gave to blueberries and their cousins—such as blackberries, cranberries and strawberries. Berry fruits are rich in antioxidant polyphenolic compounds that protect against the age-related deterioration of cognitive and motor functions. Eating about a cup of berries a day—fresh or frozen—reduces oxidative stress (hence the term "antioxidants"), lowers inflammation and improves brain cell signaling.

Blueberries top the list of beneficial berries, but if your tastes are a bit more eclectic—arctic bramble berries, anyone?—most berry fruits carry a lot of nutritional power for their size. You may want to read the label closely: A USDA study of blueberries grown in New Jersey showed that those cultivated organically for commercial sale had higher levels of phytonutrients (beneficial compounds) than did the berries grown under conventional methods.

Red peppers, oranges, pine nuts, roasted sunflower seeds, safflower oil: Vegetables and fruits that are high in vitamin C help prevent skin appearance changes related to aging. Nuts and oils with high amounts of linoleic acid provide similar defense. Regardless of age, sun exposure or other factors, women who eat more foods that are rich in vitamin C and linoleic acid have fewer wrinkles, less skin dryness and less atrophy—the gradual thinning of skin layers.

Cocoa: It's not just for kids anymore! You may have switched to green tea for its antioxidant benefits, but cocoa is actually higher in the powerful phenolic phytochemicals that fight oxidative damage. Indeed, cocoa leads the list for antioxidant capacity—ahead of red wine, green tea and black tea. Make it with nonfat milk and you'll help strengthen your bones as well.

Spinach, kale, collards: Here's another reason to eat more vegetables: high vegetable consumption produces a slower rate of cognitive decline with age. Dr. Morris and her colleagues looked at more than 3,700 people aged 65 or older and found that those who ate about three to four daily servings of vegetables—particularly leafy greens—had much less decline in memory, recall and other mental functions than did those who ate less than one serving of veggies per day.

Walnuts: These popular nuts enabled aged rats to improve motor performance (such as walking on a plank) and thinking skills. Because of these results, researchers believe walnuts look very promising for strengthening cognition.

Fish: It's been called "brain food" for decades, but now there's evidence that fish helps keep your mental abilities strong while you age. Compared with people who ate less than one fish meal per week, those who ate fish once weekly or more often showed a slower rate of age-related cognitive decline.

by :healthywomen.org

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Posted in: BEAUTY,WOMEN HEALTH

The Skinny on Winter Dryness

Boots? Check! Parka? Check! Insulated gloves? Check!

Those of us living in cold climates have a mental checklist we run through to protect our bodies before stepping outside in winter. Yet the season brings challenges in mild zones as well. Humidity drops in wintertime, and the heating systems of our homes and workplaces suck up what little moisture is in the air.

You can often feel that it's winter, even when your body is warm enough. That's because when the humidity level drops below 60 percent (either indoors or outside), your skin starts losing the moisture it needs to stay comfortable. You feel as if you're shrinking—hands tighten, face stiffens, feet crack, legs and arms get dull or ashy—and you might feel relief only when standing in a hot shower.

So the answer to winter skin problems must be to take longer, hotter showers, right? Of course, that was a trick question: in winter, your showers should be short and lukewarm, and you should only wash the vital spots (you know what they are) on a daily basis unless you've been mucking in a horse barn all day.

More tips to end winter skin woes:

•To preserve skin oils, use very mild soaps (not deodorant or scented types) or non-soap bars or gels along with warm water.

•After a brief (5 to 10 minutes only) shower, pat yourself dry. Enthusiastic towel drying will leave your skin drier than it was before the shower, as will letting water just evaporate off of you.

•Moisturize your body right after your shower to seal in water, and repeat throughout the day. Best moisturizers are ointments, such as petroleum jelly (use a little and rub in well), and even vegetable shortening. Next most effective are oil moisturizers, including baby oil and mineral oil. Cream moisturizers come next, with lotions being the least effective.

•For faces, use a moisturizer with sunscreen; for lips, petroleum jelly or lip balm. You may need a heavier moisturizer than you use in the summer.

•Protect your hands by moisturizing them after each hand washing and wearing rubber gloves when immersing them in water.

•Electric blankets may remove skin moisture, so switch to more natural coverings. Avoid heavy clothing made from wool and other rough fabrics, which can irritate your skin.

•The sun still shines in winter. It's especially harsh in snow, which reflects as much as 80 percent of harmful rays, and in higher altitudes, which increase burn risk. Wear sunscreen that blocks both UVA and UVB rays, with an SPF of at least 30. For mountain sports, a face mask and goggles protect your skin from drying wind and frostbite.

by :healthywomen.org

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Posted in: BEAUTY,WOMEN HEALTH